WOD – Sunday 1/15/12
Posted on January 14th, 2012 by chrisa
Run 5k
Filed under: WOD | No Comments »
WOD – Saturday 1/14/12
Posted on January 14th, 2012 by chrisa
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
Filed under: WOD | No Comments »
WOD – Friday 1/13/12
Posted on January 12th, 2012 by chrisa
Buy in – run 1 mile
50m farmers walk – 70#/44#
40 bag strikes
30 push ups
20 jumping lunges
10 pull ups
Cash out – 1000m row
Filed under: WOD | No Comments »
WOD – Thursday 1/12/12
Posted on January 11th, 2012 by chrisa
Back Squat 3-3-3-3-3 reps
Filed under: WOD | No Comments »
WOD – Wednesday 1/11/12
Posted on January 10th, 2012 by chrisa
“Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Filed under: WOD | No Comments »
WOD – Tuesday 1/10/12
Posted on January 9th, 2012 by chrisa
“Nate“
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Filed under: WOD | No Comments »
WOD – Monday 1/9/12
Posted on January 8th, 2012 by chrisa
Row 500m 7x. In between rows intervals complete, 21-18-15-12-9-6-3 of burpees.
Example: row 500m, then 21 burpees, row 500m then 18 burpees, so on…..
Filed under: WOD | No Comments »
WOD – Sunday 1/8/12
Posted on January 8th, 2012 by chrisa
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Filed under: WOD | No Comments »
WOD – Saturday 1/7/12
Posted on January 7th, 2012 by chrisa
Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups
Filed under: WOD | No Comments »
WOD – Friday 1/6/12
Posted on January 5th, 2012 by chrisa
“Kelly”
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Filed under: WOD | No Comments »
